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Yoga flows

Yoga for lymphoedema: a 25-minute moving class with arm and leg options, no long holds and no heat

Twenty-five minutes of gentle yoga for lymphoedema (lymphedema), or a risk of it after cancer treatment, sitting and then standing with a chair, with a short floor block and a rest. It starts with deep breathing, as Cancer Research UK suggests, then works the muscle pumps: an arm block if your arm, hand or chest swells, a leg block if your leg swells, or both (about 30 minutes). The standing poses are held briefly or keep moving, with no planks, no long holds, no upside-down poses and no heat. Wear your compression garment if you've been given one. Yoga hasn't been shown to reduce swelling, so this class goes alongside your compression, skin care and lymphoedema team, never instead of them. The structure is our own and untested: no trial has tested this class.

25 minBeginner21 movesOther / check instructions, bench or box, wallNeck · Shoulders · Back · Abs · Chest · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Breathe first, seated (about 3 minutes)

  1. Slow breathing (6 breaths a minute)5 breaths
    Beginner · 3D demoOne hand below your ribs; breathe in through your nose so your tummy rises, then out slowly, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing); arms only as high as is comfortableHarder: Slow breathing (6 breaths a minute)

Neck, shoulders and spine, seated (about 4 minutes)

  1. Neck CARs (controlled articular rotations)5 turns and 5 tilts each way, then 5 chin-to-chest nods
    Beginner · Neck · 3D demoSeparate moves, each held 2 to 3 seconds
  2. Shoulder rolls5 to 10 each way, then 5 shrugs
    Beginner · Shoulders, Back, Neck · 3D demoLet your shoulders drop after each shrugHarder: Shoulder CARs (controlled articular rotations)
  3. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSeated, hands on your knees (the demo shows all fours)Harder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoSitting tall, hips stillEasier: Side-lying open bookHarder: World's greatest stretch

Arm block (about 4 minutes; skip it if only your legs swell)

  1. Dynamic chest stretch5 to 10 slow swings
    Beginner · Chest, Back, Shoulders · 3D demoLike breaststroke, at waist height if that's easierHarder: Fish pose (Matsyasana)
  2. Elbow bend and straighten (elbow range of motion)5 to 10
    Beginner · Biceps, Triceps, Forearms · 3D demoArm resting on a cushionHarder: Dumbbell biceps curl
  3. Ball squeeze5 to 10
    Beginner · Forearms · 3D demoSlow, gentle squeezesEasier: Tendon glides (hand tendon gliding exercises)Harder: Band finger extension
  4. Tendon glides (hand tendon gliding exercises)5
    Beginner · Forearms · 3D demoMake a fist, then open and spread your fingersHarder: Ball squeeze

Leg block (about 4 minutes; skip it if only your arm swells)

  1. Seated march10 each leg
    Beginner · Hip flexors, Quads, Abs · 3D demoOr march on the spot holding the chairHarder: Standing march
  2. Seated bent-knee calf raise (soleus raise)10
    Beginner · Calves · 3D demoHeels up, squeeze your calves, heels downHarder: Slow calf raise
  3. Ankle circles10 pumps, then 5 circles each way
    Beginner · Calves, Shins · 3D demoPoint your toes away, then pull them towards your shinsHarder: Ankle CARs (controlled articular rotations)

Standing with a chair (about 6 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoA hand on the chair backHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the chair; arms down if one feels heavyHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoArms lower if they feel heavy, or hands on your hipsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Slow calf raise10
    Beginner · Calves · 3D demoA hand on the chairEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  5. Sit to stand from a chair8
    Beginner · Quads, Glutes, Hamstrings · 3D demoPush on the chair if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

On the mat, or stay seated (about 2 minutes)

  1. Glute bridge6 to 8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoMoving, not held; on a bed if getting down is hardEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Rest with the limb raised (about 5 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOr calves on a chair; with an arm swelling, rest the arm on a cushion instead. With heart failure, or kidney or liver disease that causes fluid build-up, ask your doctor firstHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoA swollen arm on a cushion; roll to your side to get up
  3. Slow breathing (6 breaths a minute)5 breaths
    Beginner · 3D demoThen check your arm or legEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Do it 2 or 3 times a week, with your daily lymphoedema exercises and walking on most days.
  • Wear your compression garment if you've been given one, unless your team says otherwise. If it's uncomfortable, ask to have the fit checked.
  • Check the limb that evening and the next day. If it's more swollen, aching, hotter or slower to settle than usual, do less next time and tell your lymphoedema specialist if it doesn't settle.
  • Skip hot rooms, and don't do the class while you have cellulitis: rest and raise the limb, and go back to activity once you feel better.
  • After breast or other cancer surgery, do your team's exercises first and start this class once your wounds have healed and your team agrees.
  • Our yoga for lymphoedema guide lists the warning signs, including painful, hot, swollen skin, which needs a GP or NHS 111 the same day.
  • No trial has tested this class; its doses come from our lymphoedema exercises routine, our gentle yoga for cancer and Pilates for lymphoedema classes and the moves' own pages.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for lymphoedema: a 25-minute moving class with arm and leg options, no long holds and no heat take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 21 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.